Restart

As can be seen, I let myself go too much :P To make this diet stint as realistically as possible, I am going to have weight training deloadings every 6-8 weeks, so I will take maintenance breaks there.

As of now I am going to begin with:

Diet:

Rest days: PSMF (protein spared modified fast) with between 150-180g protein per day, rest will be fish oil and low-carb vegetables (or as close as possible).

Workout days: Maintenance calories hitting around 170g protein, 70g fat, 200g carbohydrates.

Workout:

RPT (reverse pyramid traning) leangains style: hitting each muscle group once per week, 2-3 sets with high intensity:

Tuesday:

Deadlift – 2 x 6

Row or side raises – 3 x 8

Accessory: Calves, biceps or triceps – 2 x 10

Thursday:

Bench press – 3 x 8

Row or side raises – 3 x 8

Accessory: Calves, biceps or triceps – 2 x 10

Saturday:

Squat – 3 x 10

Weighted Chin-Up – 3 x 8

Accessory: Calves, biceps or triceps – 2 x 10

Measurements:

As of today 13th of July

73.5kg and 92cm waist.